Written by: Laurel Santiago, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Thanksgiving—a time for gratitude, family, and feasting! While indulging in a delicious meal is a cherished tradition, this year, opt to uplevel your favorite traditions with a better balance between enjoying the holiday spread and maintaining your health and well-being. As an integrative nutritionist, here are my ten best practical tips for a healthy and happy Thanksgiving celebration.
1. Start with hydration
Before you dive into the Thanksgiving feast, kickstart your day with a glass of water. Staying hydrated is vital for digestion and can help control your appetite, ensuring you make mindful food choices.
2. Don't skip meals
It might be tempting to skip breakfast or lunch to "save room" for the main event, but this can lead to overeating later. Enjoy balanced meals throughout the day to keep your hunger in check.
3. Create a "car kit" if traveling
If you're hitting the road to visit loved ones, pack a "car kit" with healthy snacks like nuts, uncured beef sticks, turkey roll-ups, sliced veggies, and fruit. This will help you resist the urge to munch on less nutritious options during your journey.
4. Prioritize portion control
When it's time for the Thanksgiving meal, focus on portion control. Serve yourself smaller portions or limit yourself to one plate. Savor each bite, and remember, you can always go back for seconds if you're still hungry.
5. Load up on veggies
Fill a significant portion of your plate with colorful vegetables. They're rich in fiber, vitamins, and minerals, helping you feel satisfied.
6. Mindful eating
Slow down and pay attention to hunger cues. Practice mindful eating by savoring each bite. Put your fork down between bites, engage in conversation, and enjoy the sensory experience of your meal. Stop eating when you feel full – and consider left-overs to minimize thoughts of wanting another bite when your stomach says “no thank you”.
7. Balance protein and carbs
Balance your meal by including lean protein sources like turkey alongside carbohydrates like stuffing and potatoes. Protein helps stabilize blood sugar levels and keeps you feeling full.
8. Limit sugary drinks
Be mindful of sugary beverages like soda and fruit juices. Opt for water, herbal tea, or sparkling water with a slice of lemon to keep added sugar in check.
9. Be choosy with desserts
Thanksgiving desserts can be irresistible. Instead of sampling every option, choose one or two treats you truly love. Savor them slowly and share the joy with others.
10. Stay active
After the meal, encourage your family to take a leisurely walk. Physical activity can aid digestion and help lower blood sugar. In turn, this helps keep your metabolism and weight at a healthy hum from food consumed during the feast.
Bonus tip: Express gratitude
Thanksgiving is about more than just the food; it's about giving thanks and spending time with loved ones. Express your gratitude, share stories, and create cherished memories. A positive mindset can enhance your overall well-being.
Remember, a healthy Thanksgiving is not about deprivation but about making mindful choices and savoring the joy of the holiday without overindulging. By following these tips, you can enjoy a satisfying and healthful celebration that leaves you feeling thankful for your health and happiness.
This Thanksgiving, I encourage you to nourish your body and soul, enjoy the company of family and friends, and reflect on the many blessings in your life. Wishing you a happy, healthy, and harmonious Thanksgiving!
P.S. If you have any specific dietary concerns or need personalized advice for a healthier Thanksgiving, don't hesitate to reach out. Your health and well-being are always a priority!
Laurel Santiago, Executive Contributor Brainz Magazine
Laurel Santiago, an integrative nutrition expert, specializes in optimizing gut health, weight, and overall well-being. As a clinical pharmacist, she transformed her health journey when faced with alarming lab results and was following the imprint of her parent’s rapid decline. Her Master's in Human Nutrition empowered her to craft a personalized plan based on addressing root causes to revolutionize health. Her innovative science-based approach is nothing short of groundbreaking, delivering sustainable results that nourish and energize the body without resorting to restrictive diets. What sets her system apart is its ability to preserve muscle while shedding fat, making it a truly holistic solution.
